Step by step instructions, muscle activation and variants for the Weighted Plate Pullover on Stability Ball.
A lat and chest stretch-and-strength exercise performed lying on a stability ball with a weight plate held overhead. The unstable surface of the ball engages the core and glutes to maintain a bridge position while the lats and serratus anterior control the sweeping arc of the plate.
The Weighted Plate Pullover on Stability Ball is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
